Chisarudzo chakajeka. Zvakadaro, zvingava zvakanaka kutanga wafunga chii chinonzi chrome?
· Kudya kwechromium kwakakosha kune vane chirwere cheshuga, nekuti inodzora shuga yeropa. Nzira iri nyore uye yakasikwa yekuvandudza mazinga eshuga kune vanhu vane dambudziko iri kuchinja kune kudya kwemiti yose. Chromium inogonesa mazinga eglucose uye inobvumira macarbohydrates kuti atore zvakanyanya.
Inobatsira muviri kuvaka tsandanyama - chinhu ichi chinonyanya kukosha kana iwe uri kuita kurovedza muviri, kusimba. Kuti ishande mushe meshini uye kukura kwemhasuru, muviri unoda yakaoma (yakapfuma mufiber) macarbohydrates. Zvisinei, kana mazinga eshuga yeropa asati atanga uye epashure achiwanzova akaderera, macarbs haashande sezvaanofanira kuita. Mhinduro, zvakare, ndeye kushandisa chromium yakakwana. Vamwe vanosarudza zvakakosha zvinowedzera (chromium picolinate inoonekwa seimwe yeakanakisa), asi iwe unogona kungodya chikafu chakapfuma muchromium nguva nenguva (zvimwe pane izvo pazasi).
· Chromium inobatsira kudzikisa high blood pressure nekuda kwekushamwaridzana kwayo ne insulin regulation systems. Kana mazinga e insulin achikwira zvakanyanya, ipapo BP inogonawo kukwira, uye izvi zvinoisa mumwe mutoro pamuviri. Kana izvi zvikaitika nguva dzose, zvinetso zvakakomba zvemwoyo zvinogona kuitika. Zvakare, mhinduro ndeyokuwana chromium yakakwana kubva kune zvinovaka, zvekudya zvine hutano. Mukuwedzera, zvakakosha kugara uchiita nguva yekurovedza muviri.
· Chikafu chakapfuma muchromium chinobatsira kukurumidza uye zvisingarwadze kuonda kune avo vane dambudziko rekufuta kana kufutisa. Izvi zvakare zvine chekuita nebasa re insulin mumuviri: kusvetuka kwayo kunopa kuzviisa pasi, kuwedzera kunzwa kwenzara, kunyangwe muviri uzere mune zvese. Sezvo huwandu hwehuga hunoita basa rinokosha mukurasikirwa, zvakakosha kuva nekudya kwakakwana kunosanganisira zvokudya zvine chromium, iron, zinc - zvinopa manzwiro ekuguta uye zvinokubvumira kuchengetedza hutano hwehutano hwehuga.
Ndezvipi zvokudya zvakapfuma muchromium?
Iwe unongoda kushandisa 24-35 micrograms (mcg) yechromium pazuva. Kuti uite izvi, sanganisira zvinotevera zvekudya mukudya kwako:
· Broccoli muriwo une hutano une chromium yakawanda kupfuura zvimwe zvakawanda zvekudya zvezvirimwa. Ingori kapu yebroccoli inokupa iwe 53% yekukosha kwako kwezuva nezuva kwechromium. Broccoli zvakare yakanaka sosi yefiber, saka inoita kuti unzwe wakaguta.
· Oat flakes yakanaka kune vane chirwere cheshuga, nekuti. kupa kunzwa kuguta kwenguva refu. Iwo akapfuma mufayibha kupfuura mamwe akawanda zviyo uye zvakare ari echisikigo sosi yemapuroteni uye zvinovaka muviri zvakaita se magnesium, potassium, uye iron. Imwe kapu yeoatmeal ine 30% yehuwandu hwezuva nezuva hwechromium.
· Bhari ndeimwe yakanakisa sosi yechromium, inozivikanwa nekugona kwayo kudzora mazinga eshuga yeropa. Kapu yebhari porridge ine 46% yehuwandu hwezuva nezuva hwechromium. Zvakanakisisa kushandisa bhari sechikamu chemushonga wemuriwo kana muto.
· Greens, kunyanya kare, sipinashi, romaine lettuce, uye spirulina masosi makuru echromium, kunze kwekungonaka chete. Zvinyorwa zvechromium mavari zvinonyanya kutsamira panzira yekurima - zvakasikwa, yakawanda iri mu "organic" girini. Greens zvakare ine magnesium, iyo, senge chromium, inobatsira kuchengetedza mazinga eshuga, saka anenge maviri mune imwe.
· Mamwe masosi echromium: nzungu, mhodzi, zviyo (kusanganisira chibage), matomatisi, nyemba (kusanganisira cocoa bhinzi nebhinzi dzekofi), asparagus, mbatatisi (yam), mbatatisi yenguva dzose, mabhanana, uye maapuro. Uye zvakare, yakawanda chromium inowanikwa mune inovaka mbiriso.
Kazhinji, shandisa chikafu chekudyara chakawanda mazuva ese, uye iwe unogadzirisa nyore kushomeka kwechromium mumuviri. Kana nekuda kwechimwe chikonzero iwe usingakwanisi kuwana chikafu chitsva (semuenzaniso, panguva yerwendo rwakabatikana rwebhizinesi), shandisa zvinovaka muviri zvinovaka muviri kana mamultivitamin ane mvumo yezuva nezuva yechromium.